Leo Gym Marlow CrossFit Workout 12/11/18

Monday


A) OH Squats

5 x 6 @ 1210 Tempo


B) Remembrance WOD

18 min* AMRAP

11 Hang Power Cleans 42/30

11 Burpees

11 Thrusters 42/30

11 Pull Ups


* Break for 2 Minutes at 11th Minute


Tuesday


A) Single Leg Deadlifts B) 2.5mins On 2.5min off x 4

AMRAP 15 KB Swings 8 box jumps 15/12 Cal Row


Wednesday


A) Muscle Up Technique/Drills


B) Snatch Warm Up


C) 9 mins AMRAP 7 Snatches 50/35 3 Muscle Ups/ C2B


Thursday A) EMOM x 4

1) DB Bench Press

2) 30s BU KB Hold

3) 30 DU

4) 8 Plyo Press ups

5) Rest


B) In Pairs 4 Rounds for Time 40 HR Press Ups 60 wall balls 100 double unders


Friday



A) 2RM Push Press

between sets


i) 2 Skin The Cats ii) 5 Cande stick ES between sets


B) 12 min AMRAP 14 Alt DB Snatch 25/17.5 2 wall walks 8 burpee box jump overs


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